How to Stop Yawning So Much

Yawning is a phenomenon that affects us all. Even if you’ve managed to clock a full night’s sleep, you can sometimes find yourself yawning at your desk the following morning. However, there’s more you can do than get more sleep. Here, we look into what causes yawning and what to do if you can’t stop yawning constantly.

Yawning involves a deep inhale of breath, followed by an open-mouthed exhale once the lungs are full. The average yawn lasts roughly six seconds, and during this time, your heart rate can increase by up to 30%. While yawning feels similar to taking a deep breath, studies have found that the physiological changes that take place are different in terms of heart rate, eye closure, lung volume, and respiration rate.

The average adult yawns roughly 20 times a day, and this can start as early as 11 weeks from conception, when you are still in the womb.

So what causes yawning? While we used to think it was a mystery, the leading scientific theory today is that we yawn to regulate the temperature of our brain. Think of it as your brain’s built-in air-conditioner. This is known as the thermoregulatory theory.

Spontaneous yawning usually occurs when you’re tired. When you’re sleep-deprived or mentally fatigued, your brain temperature naturally increases. A yawn helps combat this by forcing a deep inhalation of cooler, ambient air, which in turn cools the blood flowing to your brain.

This brain-cooling theory is backed by strong evidence. A study that monitored brain temperature recordings in rats found that cortical temperatures rose significantly right before a yawn, then dropped dramatically for several minutes afterwards. This shows that even when you aren’t tired, your brain might yawn to cool itself down, perhaps due to stress, concentration, or a warm environment.

In terms of contagious yawning, the evidence is more concrete, though the exact reason is still debated. One study found that participants yawned when watching a video of somebody yawning. This reflex isn’t just human – it has also been observed in chimpanzees, wolves, and domestic dogs.

One popular theory links contagious yawning to empathy and social bonding – we yawn to signal to others in our “group” that we are in a similar state of mind. This is supported by findings that children under 4, who have not yet fully developed social-cognitive skills like empathy, do not typically yawn contagiously.

However, a 2014 study by Duke University did not find a strong link between contagious yawning and empathy. The strongest discovery they found was that older participants are less likely to contagiously yawn than younger people, suggesting age is a better predictor than empathy.

According to Healthline, excessive yawning is yawning that occurs more than once per minute. While the occasional yawn is perfectly normal, especially when you’re tired or bored, if you keep yawning without an apparent reason, it could point to something more.

If you find yourself yawning a lot more than usual despite getting the recommended 8 hours of sleep, it might be a sign of certain medical conditions, including:

• A vasovagal reaction (caused by the vagus nerve, which regulates your heart and blood vessels)
• A sleep disorder, for example, sleep apnoea and narcolepsy
• A side effect of medications treating depression or anxiety
• Bleeding in or around the heart
• A brain tumour
• A heart attack
• Epilepsy
• Multiple sclerosis
• Liver failure

If you’ve noticed a strong increase in yawning, talk to your doctor. They’ll likely ask you to track your sleep habits to rule out the possible cause of lack of sleep. After that, diagnostic tests can help them determine the reason behind your excessive yawning.

The treatment to stop excessive yawning is dependent on its cause. For example, if your yawning is due to certain medications, your doctor will likely recommend alternatives. If you can’t stop yawning due to a sleep condition, your doctor may recommend wearing a breathing device overnight.

If you’re healthy but still yawning often, you can make specific lifestyle changes to help. These include exercising regularly, trying to reduce stress, and, of course, sticking to a regular sleep cycle where you can achieve 8 hours of sleep every night.

But what about when you need to stop a yawn right now? If you can’t stop yawning at an awkward moment and need an immediate solution, try one of these science-backed techniques:

1. Breathe through your nose

This is the most effective trick in the book. Yawning involves a wide-open mouth, so consciously closing it and breathing through your nose can often stop the reflex in its tracks. A 2007 study led by researcher Andrew Gallup found that nasal breathing effectively reduces yawning because it cools the brain, the very thing a yawn is trying to achieve.

2. Cool yourself down

Since yawning is linked to brain temperature, lowering your body temperature is a powerful countermeasure.

• Drink something cold: Sip on iced water or juice. Ingesting a cold liquid helps lower your core body temperature.
• Apply a cold compress: As demonstrated in studies, participants who placed a cold pack on their neck yawned significantly less than those with a warm pack. If you don’t have a cold pack, splash cold water on your face or press a cold water bottle against your forehead or neck for a minute.
• Find cooler air: Step outside for a moment, open a window, or turn down the thermostat.

3. Get up and move

Feeling sluggish and yawn-prone? A change of scenery and some light activity can work wonders. Walking around gets your blood flowing, deepens your breathing naturally, and provides your brain with new stimuli. This helps shake off the mental fog that often triggers yawning, whether it’s from boredom or fatigue.

4. Check your posture

Slouching compresses your diaphragm and leads to shallow breathing. This can contribute to feelings of fatigue and trigger a yawn as your body tries to take in more air. Try this: sit or stand up straight, roll your shoulders back, and open up your chest. This simple adjustment improves lung capacity and can instantly make you feel more alert.

5. Engage your brain

Yawning is a classic sign of a disengaged mind. If you’re stuck in a monotonous task or a long meeting, your brain’s activity can dip. To combat this, give it something to do. Try switching tasks for a few minutes, doing a quick puzzle on your phone, doodling, or even just actively tensing and relaxing different muscle groups. The goal is to break the monotony and bring your brain back online.

6. Prioritise your sleep schedule

This is the most obvious, yet most important, long-term solution. If you’re chronically tired, your brain temperature is more likely to rise, leading to more yawning. Aim for 7-9 hours of quality sleep per night. More importantly, stick to a regular sleep-wake cycle – even on weekends. This regulates your body’s internal clock (circadian rhythm), leading to more restorative rest and less daytime fatigue.

7. Practice deep, diaphragmatic breathing

While quick nasal breaths can stop a yawn, regular deep breathing can prevent them. When you’re stressed or anxious, your breathing becomes shallow. Deep belly breathing (diaphragmatic breathing) activates the parasympathetic nervous system, which promotes a state of calm. This helps regulate both stress and body temperature, reducing two major yawn triggers.

8. Stay hydrated and snack smart

Dehydration is a well-known cause of fatigue and brain fog. Make sure you’re drinking enough water throughout the day. For an extra boost, try eating cool, water-rich snacks like cucumber, melon, or refrigerated berries. This helps with both hydration and the cooling effect we talked about earlier.

Remember, yawning is completely normal. However, if you find yourself yawning more than once a minute, it’s best to see a doctor to rule out any medical conditions. Simple changes like getting a regular night’s sleep and reducing stress are best if you can’t stop yawning.